GWO Basic Safety Training V14.0
2021-04-01_TS_BST_V14
GUIDELINE FOR WARM-UP EXERCISES
Body part/major muscle group
Exercise
Duration/repetitions
Head
Head rotations: •
10 repetitions (five each way)
Rotate your head clockwise and
counterclockwise Shoulders rotation: •
Shoulders
10 repetitions
Place your legs at shoulder-width Feet straight and toes facing forward Keep your arms straight at your sides Perform both shoulders rotation
•
•
•
clockwise and counterclockwise
Arms
Arm swings and big arm circles: •
10 times clockwise
Stand up straight with your feet
10 times (counterclockwise)
shoulder-width apart • Rotate your arms forward making big circles and then switch rotating backwards
10 times (in opposite directions)
Wrists
10 repetitions for each wrist
Wrist rotation: •
Perform wrists rotation in both
directions
Torso
Torso swings: •
15 repetitions to each side
Stand with your legs straight Place your feet at shoulder-width Bend your torso forward 90 degrees Raise both arms straight to the outside
•
•
•
Hips
Hip rotation: •
10 repetitions clockwise
Place your hands on your hips and
10 repetitions counterclockwise
keep your head straight •
Perform extensive hips rotation
Thighs
15 repetitions
Squats: •
Stand with your legs straight Place your feet at shoulder-width Push your hips back and slowly bend
•
•
your knees. •
Keep your back straight and your eyes
looking forward. •
Raise yourself back up when your
knees reach a 90-degree angle
Ankle
Ankle rotation: •
10 repetitions (for each foot)
Place your feet slightly apart
• Perform rotation for each foot clockwise and counterclockwise
Back
Back stretch: •
Open legs slightly and place hands on
the hips
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